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Protein Pumpkin Spiced Pancakes

5 Oct

Hello again! I know I’ve been quiet for some time now- I’d like to say it’s going to get better but with work, my new school schedule, and the baby due next month… I’m just going to be realistic and say I plan to keep posting for fun/as I can but unfortunately can’t make the blog a priority right now. I do post regularly on Instagram and Twitter so you can always follow me on there!

This morning was my Saturday so I took advantage and made Protein Pumpkin Spiced Pancakes. Last year I posted Pumpkin French Toast but pancakes just sounded better this morning. I combined two recipes I found and played with ratios a little bit, one is Jamie Eason‘s and the other is from Dashing Dish.

This recipe makes about 3 servings.

You’ll need:

  • 1 scoop vanilla protein
  • 1.25 C oats (*I did 1C oats with 1/4 C almond flour)
  • 1/2 C pumpkin puree (NOT pie filling)
  • 2 egg whites, 1 egg
  • 1-1.5 C unsweetened vanilla almond milk
  • 1-2 tbsp sweetener of choice (stevia, ideal, coconut palm sugar)
  • 1/2 tbsp baking powder
  • 1/4 tsp salt
  • 1 tbsp cinnamon
  • 1/2 tsp nutmeg
  • 1/4 tsp all spice
  1. Put all ingredients into the blender and blend until smooth
  2. Let batter sit (it will thicken a bit as it sits) while you heat up a lightly greased griddle on the stove over medium heat
  3. Scoop approx. 1/4 C of batter onto griddle/pancake and cook until you see bubbles in the middle- flip and cook on other side (approx. 3-5 min/side)

**I only used 1 tbsp of coconut palm sugar and then used pure maple syrup to top/sweeten.

Picture from Jamie Eason's LiveFit Recipe

Picture from Jamie Eason’s LiveFit Recipe

Juicy Oven Turkey Burgers

10 May

Happy Mother’s Day to all the moms and moms to be out there! I also want to say “you are amazing” to anyone who has lost a child or who has been unable to have a child. You are all awesome.

Hubby was gone today so I was left to my own devices for dinner. I decided on turkey burgers but I don’t have the patience to use our charcoal grill and didn’t want to spend a ton of time on dinner when it’s just for me. So, I skipped the fresh chopped veggies I usually put in and used the broiler in the oven. In about 20-30 min. I had delicious, juicy turkey burgers.

photo 1(2) photo 2(3)

photo 3(1)

Here’s what you’ll need:

  • 1.25 lbs lean ground turkey (get the 93%, not 99% if your diet allows)
  • 1 tbsp dijon mustard
  • 1 egg white
  • 1.5 tbsp hot sauce (I use Frank’s)
  • 2 tsp onion powder
  • 1 tsp garlic powder

Optional toppings: Fresh onion, lettuce or spinach, cheese… any of your favorites!

  1. With clean hands, combine all ingredients in medium mixing bowl
  2. Once turkey is well mixed, form 6 patties (about 3/4″ thick) and place on broiler tray (you could use a baking sheet with edges)
  3. Oven rack should be approx. 6″ from broiler
  4. With broiler on low, cook burgers approx. 8 min on each side
  5. Once burgers are golden brown and inside temp. has reached 165 degrees, remove from oven
  6. Place on lettuce wrap or bun and enjoy! **Gluten Free note: Pictured is Rudi’s GF Multigrain Bread, Udi’s makes GF buns but I find they’re usually too thick

Protein Pumpkin French Toast

28 Mar

This morning I was craving french toast but knew I needed a lot more protein than that to stay in my macros for the day (and a lot less carbs the rest of the day). So I decided to make protein french toast. I’ve also been wanting pumpkin so I worked that in too!

You’ll need:

  • 1/4-1/2 C pumpkin
  • 4 egg whites
  • 1 scoop vanilla protein
  • 1/4 C almond milk (I want to play with this amount)
  • 1 tsp cinnamon
  • Allspice and nutmeg to taste
  • 2-3 slices whole grain bread (I use Rudi’s multigrain, Ezekiel would be a great option)
  1. Whisk together the ingredients (other than the bread) and pour into shallow dish
  2. Dip bread in mixture, leave in a few seconds on each side to soak in the egg mixture
  3. Transfer onto a warm, lightly greased pan or griddle
  4. Flip the pieces while you cook until they are golden brown on both sides
I ate mine before I could take a picture... found this at Healthy Recipes Blog

I ate mine before I could take a picture… found this at Healthy Recipes Blog

Clean Chicken Salad

23 Nov

This weekend hubby and I had the pleasure of hosting a baby shower for an awesome couple stationed here with us. I love hosting parties but I always struggle over the menu… I want to make sure it’s food everyone will enjoy but I refuse to give up all of my healthy alternatives. So, of course, we had a baby cake and some desserts but I also made the mini quiche (which were a huge hit) and a healthy fall chicken salad.

Glimpse of the invitations

A Glimpse of the invitations

I’m kicking myself because I took barely any pictures but here’s the recipe…

You’ll need:

  • 3/4 C plain Greek yogurt
  • 1/2 C dried cherries
  • 1/2 C chopped walnuts
  • 1 pear (diced)
  • 2 tbsp lemon juice
  • 1.5 lb shredded chicken (if you buy canned to save time, make sure it’s in water)
  • salt and pepper to taste

Combine all ingredients and enjoy! Serve on it’s own or with whole grain crackers

Do you have a healthy go-to dish for when you entertain? What are some of your favorite party recipes?

Okay, NOW it’s fall!

23 Sep

Happy first day of fall!!

I have not been nearly as productive as I was hoping the past couple days but instead of dwelling on that I’m going to focus on what I have accomplished. For example, I had an extra long physical therapy session this morning and got a great leg workout in. Plus I realized I’d already had two four pumpkin spice lattes this month and that habit needed to stop. So after my workout I made a real pumpkin spice protein shake… much healthier and more satisfying.

First things first, here’s the leg workout:

  • Walking lunges x2
  • Side shuffles

3 sets:

  • 20 Wood-chop sumo squats (Stand with your feet wide apart, toes turned slightly out. Hold the dumbbell or medicine ball with both hands in front of you arms straight down. Squat as low as you can and then as you jump your feet together, swing your arms (keeping them straight and abs tight) above your head. As you pop back into a squat, lower your arms)
  • 20 lunges with medicine ball rotation

2 sets:

  • 12 straight leg deadlifts
  • 20 squats with ball toss

2 sets:

  • 20 hamstring curls
  • 20 quadricep pull-ins on medicine ball

quad ball quad ball 2And for the fun… Fit and Busy Pumpkin Spice Protein Shake

  • 1 C Almond Milk
  • 1 frozen banana
  • 3 tbsp pure pumpkin
  • 1 tsp cinnamon
  • 1/4 tsp all-spice
  • pinch of clove

Blend until smooth and enjoy!

pumpkin shake pumpkin 2

Lemon Chicken Kebabs

2 Sep

I love mixing up recipes and trying new things in the kitchen. Tonight I had found a recipe I wanted to try but I didn’t have all the ingredients for that sauce so I decided to experiment and combine some things. Here’s what I ended up doing…

For the chicken:

  • 2.5 tsp lemon zest
  • 1 tbsp lemon juice
  • 4 minced garlic cloves
  • 2 sprigs fresh cilantro chopped
  • 2 tsp olive oil
  • 1/2 tbs cumin
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1 small onion
  • 1 small or 1/2 large red pepper
  • 2 large chicken breasts
  • 6 pre-soaked skewers
  1. Preheat broiler (I used lo setting)
  2. Combine zest, juice, oil, cilantro, garlic and spices
  3. Cut chicken, onions and pepper into cubes
  4. Toss spice mixture with chicken and veggies and then thread onto skewers
  5. Place skewers on lightly greased broiler pan
  6. Broil approx. 15 min, turning occasionally. (I turned my broiler to high for the last 5 min)

Yogurt sauce:

  • 1/2 C Greek Honey Yogurt (I’m obsessed with Greek God’s)
  • 2 tsp cumin
  • 2 tsp pepper
  • 2 tsp garlic powder
  • 1/2 tsp salt

Combine all ingredients and serve with the chicken.

**full disclosure, I didn’t measure my spices, that’s just a guess

kebabsI served them with rice and honey-garlic brussel sprouts. Enjoy!

Here are the two recipes I used as inspiration:

Kebabs with Creamy Pesto

Cumin Chicken with Lemon Honey Dip

Orange Pork

31 Jul

Apparently this has been sitting in my drafts since Thursday… oops!

Yesterday (Wednesday) was busy, but a good busy. My house is finally put back together since we got home from Italy, I got a chance to have lunch with a friend I hadn’t seen in awhile and I made a new recipe for dinner– I’ll post it at the end.

Before all that I got my morning workout in with one of my other friends. I used to dislike working out with people but lately I’ve found it helps motivate me a little more and holds me accountable. Plus it’s a great way to be able to catch up and not just go get food or drinks (though I like doing that too).

I started with 20 min of cardio for the first time in awhile! And then we did arms and back.

3 sets of each superset:
20 Walking planks on BOSU
12 TRX rows

12 Curls
12 TRX push ups (20 on the last set)
15 Tricep dips

12 Machine rows
12 Lat pull downs

I have a long day at work today with a meeting before and after my shift so today will be a rest day.

Oldie but goodie

Oldie but goodie

Last night’s dinner was a new pork recipe…

1 C orange juice
1 tbs gluten free soy sauce
3 garlic cloves- minced
1/2 red bell pepper- chopped
1/2 onion- chopped
1/2 tsp thyme
1/2 tsp ground ginger
Salt and pepper to taste

Combine all ingredients except salt and pepper in sauce pan. Bring to boil until reduced by 1/4-1/2 and then reduce to simmer.

Season pork with salt and pepper. Heat oil in a second pan and sear pork on each side. Cook pork approx. 5-7 min longer (until almost cooked through). Transfer pork into sauce pan to finish cooking.

Cook until pork is cooked through and sauce has been reduced to a glaze.

Enjoy!

What I’ve done instead of Facebook…

13 Mar

I hadn’t realized how much of a habit checking Facebook had become. Especially with smart phones it has become so easy to just tap the little icon while I have 5 min here and there or get out the computer just to check e-mail and pay bills and then an hour later still be looking through news feed pictures and Pinterest.

On Monday I had a day off and instead of spending my afternoon wasting time on Facebook etc. I got a short at home workout in and had a baking afternoon.

I had to do a light workout because of some medical testing they were doing so the at home workout looked like this:

2 sets:

  • 20 squats
  • 20 side squats/leg

2 sets:

  • BOSU planks with leg raises (15/leg) followed by leg abduction (10/leg)
  • 20 BOSU push-ups

2 sets:

  • 15 Hamstring bridges
  • 10 squats with medicine ball twist

Then I made granola for the week and a new variation of carrot cake bars. I adapted Jamie Eason’s recipe to make it gluten free and I’m not a fan of any of the artificial sweeteners, even Truvia (which is only like 1% actual Stevia), so I’m experimenting with honey. What substitutes do you use while baking?

Carrot Cake Protein Bars:

  • 1 C almond flour
  • 1/3 C honey (I’m still playing with this ratio)
  • 2 scoops Vanilla Whey Protein
  • 2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp all-spice
  • 1/8 tsp ground cloves
  • 4 egg whites
  • 8 oz carrot baby food
  • 4 oz water
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  1. Mix all dry ingredients together
  2. Add in wet ingredients
  3. Pour batter into lightly greased baking pan (I use canola oil)
  4. Bake at 350 for approx 20 min
Image

Protein Carrot Cake

Clean Eating Dessert and Leg Circuit

4 Feb

This past weekend we had a bunch of people hubby works with over for dinner and then I found out four of them were vegans… panic moment. I scoured Pinterest for vegan desserts (the dinner was easy I got vegan veggie burgers) and finally found this vegan, gluten-free apple crisp. It was super easy and, relatively, healthy. I found the recipe at Exhibit Health but doubled the amount of “crisp” on top and played with some ratios. My recipe ended up like this:

1. Preheat oven to 350.

2. Combine the following ingredients and bake for 10 min in a lightly greased 8×8 pan:

  • 4 Medium apples
  • 1 Tbsp lemon juice
  • 1 Tbsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp all-spice
  • 1 Tbsp maple syrup

3. While the apple mixture is baking, combine the following in a medium bowl:

  • 1 C gluten-free rolled oats (I use Bob’s Red Mill)
  • 2/3 C almond flour
  • 1/2 tsp baking soda
  • 1/2 tsp baking powder
  • 1/4 tsp sea salt
  • 3 Tbsp coconut oil (warm up in the microwave if needed)
  • 4 Tbsp Maple syrup

4. Once apples have baked 10 min, spread the topping over the apple mixture. Bake another 25-30 min (until golden brown on top).

Photo from Exhibit Health

Photo from Exhibit Health

3 Large Apples, sliced 1 T Lemon Juice 1 Heaping t Ground Cinnamon 1/4 t Ground Nutmeg 4 T Agave or Maple Syrup (Grade B) 1/3 Cup Almond Flour 1/2 Cup Gluten Free Rolled Oats 1/2 tsp Baking Soda 1/2 tsp Baking Powder 1 Pinch Himalayan Salt 2 T Extra Virgin Coconut Oil or Extra Virgin, Cold-Pressed Olive OilRead more at WPBeginner: Gluten-Free & Vegan Apple Crisp Dessert http://www.exhibithealth.com/recipes/gluten-free-vegan-apple-crisp-dessert-860/

3 Large Apples, sliced 1 T Lemon Juice 1 Heaping t Ground Cinnamon 1/4 t Ground Nutmeg 4 T Agave or Maple Syrup (Grade B) 1/3 Cup Almond Flour 1/2 Cup Gluten Free Rolled Oats 1/2 tsp Baking Soda 1/2 tsp Baking Powder 1 Pinch Himalayan Salt 2 T Extra Virgin Coconut Oil or Extra Virgin, Cold-Pressed Olive OilRead more at WPBeginner: Gluten-Free & Vegan Apple Crisp Dessert http://www.exhibithealth.com/recipes/gluten-free-vegan-apple-crisp-dessert-860/

I also made this lemon cheesecake dip I’ve posted before, but this time added in 1 tsp almond extract which was really good!

Yesterday I had physical therapy and did an arm workout with cardio so today became leg day. I set up a circuit style and my friend and I did it together, I was def. tired by the end of the second circuit and my ankle had fatigued so I called it good. Here’s what it looked it…

We did the reps as quickly as we could with good form and took a minute break in between each set.

2 sets:

  • 15 Bosu Lunges/leg
  • 12 squats
  • 12 lunge with rotation/leg
  • 12 squat to kick/leg on heavy bag

3 sets:

  • 12 sumo squat with wood chop
  • 15 side lunges/leg
  • 30 mountain climbers

Get at the workout! And then you can enjoy the dessert 😉

Cinnamon Chicken and Squats Workout

19 Jan

Lately I’ve been pretty good about balancing workouts and physical therapy, in part from having a live in work out buddy for the next couple weeks. Only having “formal” PT once a week has helped a lot too since I can just incorporate some my therapy exercises into my workout on the other days.

A couple days ago we went through a relatively short but pretty good leg workout:

Warm-up:

  • 1 min Plank
  • 30 sec side plank/side
  • 1 min Mountain Climbers

2 Sets:

  • 20 squats
  • 20 squats with ball throw

3 sets:

  • 10 TRX lunges/leg
  • 12 lunges/leg

2 sets of 12, 1 set of 20 with decreased weight:

  • leg press
  • hack squats
TRX lunge start

TRX lunge start

photo 2

TRX lunge

 

Last night I was looking for a quick way to cook up some chicken that had been in the fridge a few days and came across this recipe for Crock-pot Cinnamon Chicken from Gracious Pantry (she has so many great clean recipes). I didn’t have everything the recipe called for on hand so I made some substitutions and I also double her amount of spices. Everyone liked how it turned out but I still want to try it again with the original recipe.

Here’s what my version of the recipe ended up being:

Ingredients:

  • 5 raw, skinless, boneless chicken breasts
  • 2 tablespoon ground cinnamon
  • 1/2 teaspoon ground cloves
  • 1/2 teaspoon ground cardamom
  • 1.5 tablespoon coconut oil melted
  • 1 C almond milk
  • 1 C diced tomatoes
  • 1/2 C water
  • 5 medium carrots, peeled and sliced thin

 

Directions:

  1. Place the sliced carrots and tomatoes in the bottom of the slow cooker’s and top with coconut oil and almond milk.
  2. Place your raw chicken on top of that.
  3. Put everything else on top and turn on the pot.
  4. Cook on low for 6 hours, or until the chicken easily falls apart

We served it with quinoa but I’d like to try it with a brown rice too… I’ll keep you posted when I make it following the Gracious Pantry recipe.